Special Strength, Speed &

Flexibility for Shot Putting

 Balanced Training

z Technique should be developed in

unison with speed & strength
z All facets of training are developed
together (speed, absolute strength,
special strength, flexibility, and
technique
z How much is enough for each
parameter?
 Balanced Training

Breakdown in terms of time spent training

z 40% Throwing/Throwing Drills
z
z 35% General Strength/Special Strength
z
z 15% Running/Sprinting/Jumping
z 10% Agility/Flexibility
z
 Lifting Parameters for Elite
Throwers
MEN
MEN
Bodyweight
Bodyweight Bench Press
Bench Press Back Squat
Back Squat Clean
Clean Snatch
Snatch Push Jerk
Push Jerk
225 lbs
225 lbs 175% of
175% of BW
BW 210% of
210% of BW
BW of BW
160% of
160% BW 110% of
110% of BW
BW 155% of
155% of BW
BW
250lbs
250lbs 170% of
170% of BW
BW 200% of
200% of BW
BW of BW
150% of
150% BW 105% of
105% of BW
BW 150% of
150% of BW
BW
275lbs
275lbs 160% of
160% of BW
BW 190% of
190% of BW
BW of BW
140% of
140% BW 100% of
100% of BW
BW 145% of
145% of BW
BW
300lbs
300lbs 155% of
155% of BW
BW 185% of
185% of BW
BW of BW
130% of
130% BW 95% of
95% of BW
BW 140% of
140% of BW
BW

EXAMPLES
EXAMPLES

Adam Nelson
Adam Nelson (260lbs)
(260lbs) 192% of
192% of BW
BW 269% of
269% of BW
BW 3x144% of
3x144% of BW
BW 3x100% of
3x100% of
of BW
BW -------
-------
Reese Hoffa
Reese Hoffa (305lbs)
(305lbs) 159% of
159% of BW
BW 182% of
182% of BW
BW 123% of
123% of BW
BW 94% of
94% of BW
BW 2x130%
2x130% of of BW
BW
Brad Snyder
Brad Snyder (282lbs)
(282lbs) 193% of
193% of BW
BW 216% of
216% of BW
BW 151% of
151% of BW
BW 116% of
116% of BW
BW 151%
151% of of BW
BW
Brent Noon
Brent Noon (260lbs)
(260lbs) 219% of
219% of BW
BW 273% of
273% of BW
BW 152% of
152% of BW
BW 114% of
114% of BW
BW -------
-------
Brian Miller
Brian Miller (310lbs)
(310lbs) of BW
145% of
145% BW 180% of
180% of BW
BW 120% of
120% of BW
BW 85% of
85% of BW
BW -------
-------
Rhuben Williams (247lbs)
Rhuben Williams (247lbs) 178% of BW
178% of BW 251% of BW
251% of BW 140% of BW
140% of BW -------- -------
-------

Kyle Helf
Kyle Helf (227lbs)
(227lbs) 161% of
of BW
BW 200% of
200% of BW
BW 134% of
134% of BW
BW 95%
95% of
of BW
BW -------
-------
Daniel Vanek
Daniel Vanek (270lbs)
(270lbs) 180% of
180% of BW
BW 222% of
222% of BW
BW 138% of
138% of BW
BW 106%
106% of
of
of BW
BW 152% of BW
 Lifting Parameters for Elite
Throwers
WOMEN
WOMEN

Age Shot
Age Shot Distance
Distance Vel.
Vel. Of
Vel. Of Release
Release Snatch
Snatch Squat Bench
Squat Bench Press
Press Standing
Standing TJ TJ Flying
Flying 30m
30m
13 3kg
13 3kg 10.50-
10.50 -11.50m
10.50-11.50m 9.3
9.3 m/s 6x10kg
6x10kg 6x20kg
6x20kg ----
---- 6.00m
6.00m 4.00 sec
4.00 sec
14 3kg
14 3kg 11.50-
11.50-12.50m
11.50-12.50m 9.9 m/s
9.9 m/s 5x15kg
5x15kg 5x30kg
5x30kg 10x10kg
10x10kg 6.50-
6.50-7.25m
6.50-7.25m 3.90 sec
3.90 sec
15 4kg
15 4kg 12.00-
12.00-13.00m
12.00-13.00m 10.1 m/s
10.1 m/s 5x25kg
5x25kg 5x40kg
5x40kg 10x15kg
10x15kg 7.00-
7.00-7.50m
7.00-7.50m 3.80 sec
3.80 sec
16 4kg
16 4kg 13.00-
13.00 -14.00m
13.00-14.00m 10.9 m/s
10.9 m/s 4x30kg
4x30kg 3x50kg
3x50kg 6x25kg
6x25kg 7.50-
7.50 -7.75m
7.50-7.75m 3.75 sec
3.75 sec
17 4kg
17 4kg 14.00-
14.00-14.75m
14.00-14.75m 11.1 m/s
11.1 m/s 45kg
45kg 2x60kg
2x60kg 4x35kg
4x35kg 7.75-
7.75-8.00m
7.75-8.00m 3.65 sec
3.65 sec
18 4kg
18 4kg 14.75-
14.75 -15.50m
14.75-15.50m 11.3 m/s 55kg 2x70kg
2x70kg 4x50kg
4x50kg 8.00-
8.00 - 8.40m
8.00-8.40m 3.55 sec
19 4kg
19 4kg 15.50-
15.50-16.50m
15.50-16.50m 11.7 m/s
11.7 m/s 62.5kg
62.5kg 2x80kg
2x80kg 3x65kg
3x65kg 8.20-
8.20-8.60m
8.20-8.60m 3.50 sec
3.50 sec
20 4kg
20 4kg 16.50-
16.50-17.50m
16.50-17.50m 12.2 m/s
12.2 m/s 67.5kg
67.5kg 2x90kg
2x90kg 3x80kg
3x80kg 8.40-
8.40-8.80m
8.40-8.80m 3.45 sec
3.45 sec
**from Dr. Ekkart Arbeit,
Arbeit, 1999
**from Dr. Ekkart Arbeit, 1999

Bodyweight
Bodyweight Bench Press
Bench Press Back Squat
Back Squat Clean
Clean
Clean Snatch
Snatch Push Jerk
Push Jerk
200lbs
200lbs 135% of
135% of BW
BW 190% of
190% of BW
BW 135% of
135% of BW
BW 95% of
95% of BW
BW 120% of
120% of BW
BW
225lbs
225lbs 125% of
125% of BW
BW 180% of
180% of BW
BW 125% of
125% of BW
BW 92% of
92% of BW
BW 110% of
110% of BW
BW
BW
250lbs
250lbs 120% of
120% of BW
BW 170% of
170% of BW
BW 115%
115% of
115% of BW
BW 85% of
85% of BW
BW 100% of
100% of BW
BW
275lbs
275lbs 114% of
114% of BW
BW 160% of
160% of BW
BW 108%
108% of
108% of BW
BW 77% of
77% of BW
BW 90% of
90% of BW
BW

EXAMPLES
EXAMPLES
Teri Steer
Teri Steer (198lbs)
(198lbs) 136% of
136% of BW
BW 217% of
217% of BW
BW 136% of
136% of BW
BW 100%
100% of
of BW
BW ------
------
Lieja Tunks
Lieja Tunks (200lbs)
(200lbs) 140% of
140% of BW
BW --------
-------- 120% of
120% of BW
BW 93%
93% of
of BW
BW ------
------
 Special Strength
z
z The best form of special strength training is to
throw heavy shots.
z These exercises mimic the movement as
z
closely as possible, in terms of acceleration
patterns and movement speed
z I personally use heavy shots for the stand
z
throw for the spinners, and for the full
movement for the gliders
z It is very important that the heavy implements
z
do not effect the throwing technique and
timing. For this reason I am reluctant to use
heavy implements for the rotational technique
 Special Strength Exercises
z
z Heavy Shots
z
z Normal conversion
about 5 feet per
every two pounds
z Most common shots
z
are 18lb for men
and 10lb (4.5kg) for
women
z More important for
z
training for gliders
than spinners
 Special Strength Exercises

z Standing Bar Twists

z Keep at the level
z
that the thrower will
be when they are
winding up and
turning out the back
of the ring
 Special Strength Exercises

z Medicine Ball throws

for height with jump
in between
5-7kg
z Use between 5-7kg
z
medicine ball
z No deceleration
z
phase during
extension of body
unlike weight room
exercises
 Special Strength Exercises

z Side slings with

medicine ball
z Keep feet off of
ground
4-6kg medicine
z Use 4-6kg
z
ball
z Work both sides
z
equally
 Special Strength Exercises

z Discus Twists
z Use dumbbell
z
weights that allow
you to do the
movement
comfortably(10-
comfortably(10-
25lbs)
z Work both sides
z
equally
 Special Strength Exercises

z Oblique Leg Roll

z Work both sides
z
equally
z Many different
variations to this
exercise
 Special Strength Exercises

z Oblique Leg roll with

medicine balls
z Use 2kg med ball
over head and 3kg
med ball between
legs
 Special Strength Exercises

z Trunk Rotations
z Work both directions
z
equally
z There is usually a
weak side and a
strong side when
you start out
Running, Sprinting & Jumping

z “20 Minutes of Hell”

“20 Hell”
z Got it from Jud
z
Logan
z Run 50, walk 100 for
specified period of
time
 Jump Tests

z Abalakov Test 100

z A steeper line may
z 90
imply a greater 80
benefit to further
70
weight training
60
BW BW BW BW BW
+5% +10% +15% +20%
Trevor Snyder Koji Murofushi
Andras Haklits Nate Rolfe
Zach Hunter
 Jump Tests
z
z Standing Long Jump
z
z Results will vary based on height of individual.
z Generally for male international level throwers jumps
over 3.50m are excellent, over 3.30m is very good,
and over 3.20m is good.
z
z For female throwers over 3.00m is excellent, over
2.90m is very good, and over 2.80m is good.
z
z Examples: Adam Nelson 3.25m, Brad Snyder 3.25m,
Brian Miller 2.95m, Teri Steer 2.98m, Lieja Tunks
3.02m
 Jump Tests
z Vertical Jump
z
z A very good test to measure training fatigue
(overtraining).
z Sargent Jump using Vertek.
Vertek.
z
z For international level male throwers, over 90cm is
excellent, over 80cm is very good, and over 75cm is
good.
z For international level female throwers over 75cm is
excellent, over 70cm is very good, and over 65cm is
good.
z
z Examples: Adam Nelson 94cm, Brad Snyder 82cm,
Brent Noon 81cm, Reese Hoffa 75cm, Werner
Gunthor told me he could do 110cm, TeriTeri Steer
Steer
68cm.
Running, Sprinting & Jumping

z Stair sprints & Jumps

z Hill Sprints
z Short sprints (20m-50m)
(20m-50m)
z Short sprints with resistance (sleds)
z “Long”
“Long” Sprints (100m-150m)
(100m-150m)
zig-zag)
z Hurdle Jumps (forward & zig-zag)
z Box Jumps
 Special Strength Exercises

z Trunk Rotations
around stick
z Perform facing up
and facing down
z Both clockwise and
z
counter-clockwise
counter-clockwise
z Weight vest can be
z
added
 Agility & Flexibility

z Hurdle Circuits
Walk-throughs
z Walk-throughs
z
180-degree walk-
z 180-degree
z walk-
throughs
Over-unders
z Over-unders
z
Zig-Zag/over-unders
z Zig-Zag/over-unders
z
 Agility & Flexibility
z
z Agility Circuit
Agility Circuit (with bleed into
(with bleed into sprint)
sprint)
z
z High Knees
High Knees
z
z Butt Kicks
Butt Kicks
z Straight Legs
z
z Carioca
Carioca
z
z Side Shuffle
Side Shuffle (with
(with arm
arm circles)
circles)
z
z Forward skip
Forward skip (with
(with arm
arm circles)
circles)
z
z A-Skip
A-Skip
z B Skip
Skip
z
z Backward Skip
Backward Skip (with
(with arm
arm circles)
circles)
z Skip with instep touch
 Agility & Flexibility

z Skin the Cat

 Agility & Flexibility

z Bird’s Nest
Bird’s
 Agility & Flexibility

z One-legged Jumps
One-legged
in Place
z Very advanced
jumping drill